Training for my first century, which is in 3.5 weeks. Overall feeling good about training & where I am right now. But I'm always interested in feedback since I'm not very experienced either cycling-wise or training wise.
First of all, the heart rate zones I'm using are below. Unfortunately a number of factors have conspired against me riding a good test to establish these zones and I'm not sure I'm going to be able to get the test done before the century without sacrificing some other ride, which I'm pretty reluctant to do. So these heart rates are based on my best estimation of max heart rates from one of my very rare maximal efforts. I'd say, a very easy pace for me would have a heart rate of 135ish, a little effort 145ish, a pretty snappy pace 150-155ish, a real effort 160-165ish, and breathing hard 170-175ish.
Sat I rode a 43 mi medium effort ride and here's the HR by zone over time:
Sun I rode 75 mi (a personal best distance) and here's that HR by zone over time:
Overall, what should I think of these rides in regards to intensity? I am riding two interval sessions per week on my trainer. My goal with the weekend rides are to get the miles, whereas in the interval rides I go for intensity. The long weekend ride I really try to keep the effort in check to make the mileage goal. The short weekend ride I'm ok with a little more effort but still try to keep things in control so as not to sabotage the long ride. Today after the 75 miler, I took the day off (lol, I was supposed to do yoga but yoga instructor forgot the keys to the studio, so that got cancelled) but I feel 100% fine, like I could ride however much I wanted today with no issue. I'm riding 4 days a week, 1 day yoga, 2 days off (or 1 day off, 1 day swim).
Again, I'm feeling pretty positive & on-track. But I wonder if I should be putting in more effort, less effort, just keep doing what I'm doing?